Healthy Butternut Squash Soup Recipes

Find healthy, delicious butternut squash soup recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Flat-Belly Soup

Rating: 4.67 stars
3
This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low, which can aid in weight loss and lead to--yes--a flatter belly. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Rating: 4 stars
4
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.

Slow-Cooker Curried Butternut Squash Soup

Rating: 4.5 stars
4
Skip the roasting in this butternut squash soup recipe and let your slow cooker do the work instead. Just load up all the ingredients into the crock pot, set it and forget it for an easy, healthy dinner or packable lunches.

Turkey & Squash Soup

Rating: 4.78 stars
10
This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.

Butternut Squash and Carrot Soup

This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.

Vegan Butternut Squash Soup

Rating: 4.5 stars
2
Thai spices and creamy coconut milk distinguish this version from traditional butternut squash soup. Curry paste is a convenient way to add complex flavor, but if you want to make sure this soup is vegan or if you are allergic to shellfish, check the ingredient list carefully--some brands contain shellfish.

Easy Butternut Squash Soup

Rating: 5 stars
3
Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk.

Slow-Cooker Italian Vegetable & Farro Soup

The farro­­an ancient whole grain rich in iron and fiber--and butternut squash make this slow-cooker soup hearty and filling. If you're looking for an easy way to work whole grains into your diet, this is it.

Spicy Butternut Squash Soup

Rating: 2.8 stars
5
This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.

Baja Butternut Squash Soup

Rating: 4.33 stars
8
This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.

Soup Joumou

This Haitian squash soup is a classic dish served on New Year's Day to commemorate Haiti's independence from France on January 1, 1804. The soup is traditionally made with calabaza squash—a winter squash that is also called green pumpkin. If you can't find calabaza, you can use butternut squash. Traditionally, the soup is made with beef, but you can substitute goat meat if preferred. If you are plant-based, a flavorful vegetarian version can be made by adding the homemade epis seasoning to the soup mixture while the vegetables are cooking. If using meat, be sure to allow it to marinate overnight for full flavor.
By Johane M. Filemon, M.S., RDN

Butternut Squash & Cauliflower Soup with Chickpea Croutons

Bulk up boxed butternut squash soup with frozen cauliflower florets, then top off your bowl with crispy chickpea snacks for major crunch (look for them near the dried fruit and nuts at your grocery store). This impressively easy dinner comes together with just those three ingredients, not including salt, pepper and oil. Because prepared soups are typically higher in sodium, look for light or reduced-sodium versions of your favorites.
By Carolyn Hodges, M.S., RDN
Advertisement

Inspiration and Ideas

Roasted Pear-Butternut Soup with Stilton

In this video pears are roasted to sweet perfection with butternut squash and pureed to create a creamy soup that gets a luxurious garnish of Stilton cheese.

Turkey & Squash Soup

This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice.

Creamy Rye & Butternut Squash Soup

Rating: 2.5 stars
1

This creamy rye and butternut squash soup recipe is a healthier take on a traditional squash and rye bread soup from the Valle d'Aosta region of Italy, usually made rich with milk and cheese. This healthy butternut squash soup variation gets its richness from the creamy starches released by the bread and winter squash. If you like caraway, be sure to use rye bread with caraway seeds.